West Indian
Bangda Fry (Konkan Pan-Fried Mackerel)
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Bangda Fry (Konkan Pan-Fried Mackerel) is West Indian home cooking, eaten at lunch and dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.
Ingredients
The quantities follow this count.
How to cook it
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Clean the mackerel and score each fish with two or three shallow diagonal cuts so the marinade reaches the bone.
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Rub the fish all over with the red chili powder, kashmiri chili powder, turmeric, ginger garlic paste, lemon juice and salt, working the paste into the cuts. Let it sit 15 minutes.
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Mix the semolina and rice flour on a plate and press each fish into the mixture, coating both sides and the cuts in a thin, even crust.
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Heat the oil in a wide, flat pan over medium heat until shimmering.
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Shallow fry the fish 4 minutes a side, pressing gently, until the crust is deep golden and crisp and the flesh flakes easily.
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Serve hot with a wedge of lemon and steamed rice or a Konkan-style dal.
Serve it with
A West Indian dinner is a plate rather than a single dish. These are the courses that normally sit beside Bangda Fry (Konkan Pan-Fried Mackerel), read from the same composition Dinejot builds a real meal from.
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The cooked vegetable
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What it is eaten with
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The sharp little thing
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Something cool and fresh
Safe at your table
Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Bangda Fry (Konkan Pan-Fried Mackerel) carries gluten and fish. It is free of the remaining 8 allergens on that list.
| Allergen | In this dish | Cook this instead |
|---|---|---|
| Peanuts | No | |
| Tree nuts | No | |
| Dairy | No | |
| Gluten | Yes | Aamti (Goda-Masala Spiced Dal) |
| Shellfish | No | |
| Eggs | No | |
| Soy | No | |
| Fish | Yes | Aamti (Goda-Masala Spiced Dal) |
| Sesame | No | |
| Coconut | No |
These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.
What it brings to the plate
Estimated, per serving
- Calories
- 290 kcal
- Protein
- 26 g
- Carbs
- 10 g
- Fat
- 16 g
- Fiber
- 1 g
- Sugar
- 1 g
- Sodium
- 480 mg
- Saturated fat
- 2 g
Estimated values. Actual nutrition varies with ingredients, brands, and how you cook.
When to cook it
Bangda Fry (Konkan Pan-Fried Mackerel) takes about 25 minutes from a cold stove to the table, and the cooking itself is easy going. It is eaten at lunch and dinner. Nothing in the calendar rules it out, so it is a year round dish.
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Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.